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Bone Broth for Building Energy and More

One of the latest nutrition trends hitting American cities and diets is bone broth. The New York Times recently published an article about it and New Yorkers can now snag a shot of mineral-rich goodness on their way out for the night. [1] While bone broth may be a recent discovery for hip restaurateurs and 21st century popular diet-makers, bone broth has long been used in various cultures around the world as a staple health elixir, particularly to support women’s health.

So what it is? Bone broth is made from animal bones boiled in water on their own or with select vegetables or herbs. Vinegar and salt are often added to help break down the bones and heat is applied for long periods of time, generally 6-48 hours, so the nutrients can leech into the liquid. Unlike a boxed or canned stock that you might find in a grocery store, bone broth is generally made with more bones than vegetables or meat. [2]

In some parts of China bone broth is called “longevity soup” and is taken for ailments of the digestive tract, to address weakness, and to reduce joint inflammation. Bone broth is part of postpartum recovery regimens in Hong Kong and “Good broth will resurrect the dead,” is a South American proverb according to Dr. Joseph Mercola. [3]

The widespread use of bone broth speaks to its many healing properties. Rich in calcium, magnesium, iron, B vitamins, and many other trace minerals, bone broth nourishes the blood and is ideal for building energy and vitality in people who have just had surgery, are menstruating or about to menstruate, or who have just had a baby. Many natural and holistic healers also use bone broth to help boost fertility. According to Traditional Chinese Medicine for example, the marrow from the bones is said to build the kidney energy which must be strong if conception is to take place. [4]

The luscious gelatin that the bone broth contains has also been shown to help re/build joints and sooth connective tissues, including the lining of the stomach and intestines so whether you have a torn ligament or Irritable Bowel Syndrome, bone broth may just help. How does it work? The jiggly gelatin that bone broth becomes when it cools essentially is made of all of the proteins, collagen, and goodness contained within the animals’ marrow and ligaments so the animals’ parts are essentially helping to rebuild your similar parts. Many people turn to supplements for these nutrients but bone broth provides a more bioavailable and digestable form. [5]

Before I share a recipe to make your own bone broth, I need to underscore how incredibly easy it is to make this. I demonstrate how to make bone broth in some of my cooking class workshops and people are overwhelmingly surprised at how simple this is and how little time it takes to make. In addition, it freezes well and is delicious on its own, as a warming drink on its own, or as the basis for soups or stews. Bone broth and stock can generally be used in recipes interchangeably but the amount of bone broth you use depends on how concentrated it is. If you’ve made a particularly rich and gelatinous broth, use a smaller amount, approximately 3/4 to 7/8’s the amount of liquid called for in the recipe, and dilute it with water.